Izibonelelo eziBhanana eziBomvu ezi-7 (Kwaye zahluke njani kwaMthubi)

Umxholo

• 1. Zinezondlo ezininzi ezibalulekileyo
• 2. Ngamana ungaphantsi koxinzelelo lwegazi
• 3. Inkxaso yeMpilo yeLiso
• 4. Sisityebi kwii-Antioxidants
• 5. Ngamana unokuxhasa inkqubo yakho yokuzikhusela komzimba
• 6. Ngamana angaphucula impilo yokuGaya ukutya
• Iqulathe ii-Prebiotic
• Umthombo olungileyo weFayibha
• 7. Imnandi kwaye kulula ukuyongeza kwisidlo sakho
• Bomvu vs Iibhanana eziMthubi
• Umgca osezantsi

Kukho iintlobo ezingaphezu kwe-1 000 zeebhanana kwihlabathi liphela (1).

Iibhanana ezibomvu zililungu leebhanana ezivela kuMazantsi mpuma eAsia ezinesikhumba esibomvu.

Zithambile kwaye zinencasa emnandi xa zivuthiwe. Abanye abantu bathi banambitha njengebhanana eliqhelekileyo- kodwa benencasa yobumnandi be raspberry.

Zihlala zisetyenziswa kwiidessert kodwa zidibene kakuhle nezitya ezinencasa, nazo.

Iibhanana ezibomvu zibonelela ngezakha mzimba ezibalulekileyo kwaye zinokunceda amajoni akho omzimba, impilo yentliziyo kunye nokwetyisa.

Nazi izibonelelo ezisixhenxe zebhanana ebomvu- kwaye zahluke njani kwezityheli.

1. Zinezondlo ezininzi ezibalulekileyo

Njengeebhanana ezimthubi, iibhanana ezibomvu zibonelela ngezakhamzimba ezibalulekileyo.

Zizityebi ngokukodwa kwi-potassium, ivithamin C, kunye novithamini B6 kwaye ziqulathe inani elifanelekileyo lefayibha.

Ibhanana enye ebomvu ebomvu (ii-ounces eziyi-3.5 okanye i-100 gram) ibonelela ():

• Iikhalori: Iikhalori ezingama-90
• IiCarbs: Iigrama ezingama-21
• Iprotheni: 1.3 iigram
• Amafutha: 0.3 iigrem
• Ifayibha: Iigrama ezi-3
• Potassium: I-9% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Vitamin B6: I-28% ye-RDI
• Vitamin C: I-9% ye-RDI
• Magnesium: I-8% ye-RDI

Ibhanana encinci ebomvu inee-calories ezingama-90 kuphela kwaye inamanzi kunye neecarbs. Amanani aphezulu e-vitamin B6, i-magnesium, kunye ne-vitamin C yenza le ntlobo yebhanana ingakumbi i-dense.

Isishwankathelo Ibhanana ebomvu inexabiso elikhulu lesondlo. Ityebile kwiiminerali eziyimfuneko, ivithamini B6, kunye nefayibha.

2. Ngamana ungaphantsi koxinzelelo lwegazi

I-Potassium iyiminerali ebalulekileyo kwimpilo yentliziyo ngenxa yendima yayo kulawulo lwexinzelelo lwegazi.

Iibhanana ezibomvu zityebile kwi-potassium - ngesiqhamo esinye esincinci esibonelela nge-9% ye-RDI.

Uphando lubonisa ukuba ukutya ukutya okune-potassium eninzi kunokunceda ukunciphisa uxinzelelo lwegazi (,,).

Ukuphononongwa kwezifundo ezilawulwa ngama-22 kufumanise ukuba ukutya ngaphezulu kwepotassium kunciphise uxinzelelo lwegazi (inani eliphezulu lokufunda) nge-7 mm Hg. Esi siphumo sasinamandla kubantu ababenexinzelelo oluphezulu lwegazi ekuqaleni kwesifundo ().

Enye iminerali ebalulekileyo kulawulo lwexinzelelo lwegazi yi-magnesium. Ibhanana enye ebomvu ebomvu inika malunga neepesenti ezisibhozo zeemfuno zakho zemihla ngemihla zale minerali.

Ukujongwa kwakhona kwezifundo ezili-10 kuqaphele ukuba ukonyusa umthamo wakho we-magnesium nge-100 mg ngemini kunokunciphisa umngcipheko woxinzelelo lwegazi oluphezulu ukuya kuthi ga kwi-5% ().

Ukongeza, ukwandisa ukutya kwakho zombini i-magnesium kunye ne-potassium kunokuba nempumelelo ngakumbi ekunciphiseni uxinzelelo lwegazi kunokutya ngaphezulu kwesinye sezimbiwa ().

Isishwankathelo Iibhanana ezibomvu zityebile kwi-potassium kunye ne-magnesium. Ukonyusa ukutya kwakho kwezi zimbiwa zimbini kunokunceda ukunciphisa uxinzelelo lwegazi.

3. Inkxaso yeMpilo yeLiso

Iibhanana ezibomvu ziqulathe iicarotenoids - izakhi zombala ezinika iziqhamo umbala wazo obomvu ().

I-Lutein kunye ne-beta carotene zii-carotenoids ezimbini kwiibhanana ezibomvu ezixhasa impilo yamehlo.

Umzekelo, i-lutein inokunceda ekuthinteleni ukonakala okuhambelana nobudala be-macular (AMD), isifo seso esinganyangekiyo kunye nesizathu esiphambili sobumfama (,).

Ngapha koko, uphononongo olunye lwezifundo ezi-6 zafumanisa ukuba ukutya ukutya okune-lutein kunokunciphisa umngcipheko wokudodobala kweminyaka ye-macular ngama-26% ().

I-Beta carotene yenye ye-carotenoid exhasa impilo yamehlo, kwaye iibhanana ezibomvu zibonelela ngaphezulu kunezinye iintlobo zebhanana ().

I-Beta carotene inokuguqulwa ibe yi-vitamin A emzimbeni wakho-yenye yeevithamini ezibaluleke kakhulu kwimpilo yamehlo ().

Isishwankathelo Iibhanana ezibomvu ziqukethe i-carotenoids njenge-lutein kunye ne-beta carotene ekhuthaza impilo yamehlo kwaye inokunciphisa umngcipheko wokuwohloka kwe-macular.

4. Sisityebi kwii-Antioxidants

Njengazo zonke iziqhamo kunye nemifuno, iibhanana ezibomvu zinee-antioxidants ezinamandla. Ngapha koko, banikezela ngamanani aphezulu ezinye ii-antioxidants kuneebhanana ezimthubi ().

Antioxidants yimixube ethintela ukonakala kweselula okubangelwa ziimolekyuli ezibizwa ngokuba ziiradical radicals. Ukugqithisa okukhululekileyo emzimbeni wakho kungakhokelela kukungalingani okubizwa ngokuba luxinzelelo lwe-oxidative, olunxulunyaniswa neemeko ezinjengesifo sentliziyo, isifo seswekile kunye nomhlaza (,,).

Ii-antioxidants eziphambili kwiibhanana ezibomvu zibandakanya ():

• icarotenoids
• anthocyanins
• ivithamin C
• dopamine

Ezi antioxidants zinokunika izibonelelo zempilo ezikhuselayo. Umzekelo, olunye uphononongo olucwangcisiweyo lufumanise ukuba ukutya kwi-anthocyanins kunciphise umngcipheko wesifo sentliziyo nge-9% ().

Ukutya iziqhamo ezityebileyo kwii-antioxidants-ezinjengeebhanana ezibomvu- kunokunciphisa umngcipheko weemeko ezithile ezingapheliyo (,).

Isishwankathelo Iibhanana ezibomvu ziphezulu kwii-antioxidants ezininzi ezinokuthintela ukonakala kweseli okubangelwa ziiradicals zasimahla kunye nokunciphisa umngcipheko wezifo ezithile.

5. Ngamana unokuxhasa inkqubo yakho yokuzikhusela komzimba

Iibhanana ezibomvu zityebile kwiivithamini C no-B6. Ezi zinongo zibalulekile kumajoni omzimba asempilweni ().

Ibanana enye ebomvu ebomvu ine-9% kunye nama-28% ee-RDI zeevithamini C kunye neB6 ngokwahlukeneyo.

I-Vitamin C yonyusa ukomeleza ukomeleza iiseli zomzimba wakho. Ngokunjalo, olunye uphando lubonisa ukuba ukunqongophala kweevithamini C kunokudibana nomngcipheko wosulelo (,).

Nangona ukunqongophala kukavithamini C kunqabile e-United States-kuchaphazela malunga ne-7% yabantu abadala-kubalulekile ukuqinisekisa ukutya okwaneleyo ().

IVithamini B6 ebhanana ebomvu nayo idlala indima ebalulekileyo ekuxhaseni amajoni akho omzimba.

Ngapha koko, ukunqongophala kukavithamini B6 kunokunciphisa ukuveliswa komzimba wakho kweeseli ezimhlophe zegazi kunye nezibulala-ntsholongwane zomzimba - zombini ezilwa nosulelo ().

Isishwankathelo Iibhanana ezibomvu zingumthombo olungileyo wevithamini C kunye nevithamini B6, eziziivithamini ezixhasa amajoni omzimba omeleleyo kwaye alwa nosulelo.

6. Ngamana angaphucula impilo yokuGaya ukutya

Iibhanana ezibomvu zixhasa inkqubo yokugaya ukutya ngeendlela ezininzi.

Iqulathe ii-Prebiotic

Ii-prebiotic luhlobo lwefibre eyondla i-gut gut yakho eluncedo. Njengeebhanana ezityheli, iibhanana ezibomvu zingumthombo omkhulu wefayibha.

I-Fructooligosaccharides lolona hlobo luphambili lwe-fiber prebiotic kwiibhanana, kodwa zikwaqulathe enye ebizwa ngokuba yi-inulin ().

Ii-prebiotic kwiibhanana zinokunciphisa ukuqunjelwa, zonyuse iyantlukwano yamathumbu egciwane enobubele, kunye nokunciphisa ukuqunjelwa (,).

Olunye uphononongo lufumanise ukuba ukuthatha i-8 yeigram ze-fructooligosaccharides ngosuku kangangeeveki ezi-2 kwandise inani labemi bentsholongwane eluncedo ngamaxesha ali-10 ().

Umthombo olungileyo weFayibha

Ibhanana encinci ebomvu inika iigrama ezi-3 zefayibha - malunga neepesenti ezili-10 zeRDI kwesi sondlo.

Ifayibha yokutya izuzisa inkqubo yakho yokwetyisa ngo (,):

• ukukhuthaza ukuhamba kwamathumbu rhoqo
• ukunciphisa ukudumba emathunjini akho
• ukukhuthaza ukukhula kweentsholongwane zesisu ezinobungane

Ukongeza, ukutya okune-fiber ephezulu kunokunciphisa umngcipheko weSifo seThumbu eliSwelekayo (IBD).

Olunye uphononongo lwabafazi abayi-170,776 bafumanisa ukuba ukutya okunefayibha ephezulu - xa kuthelekiswa nesezantsi kwifayibha- kwakudityaniswa nomngcipheko onciphisiweyo wama-40% wesifo sikaCrohn ().

Isishwankathelo Iibhanana ezibomvu zityebile kwii-prebiotic kunye nefayibha, ezikhuthaza ukucoleka okufanelekileyo kwaye zinokunciphisa umngcipheko we-IBD.

7. Imnandi kwaye kulula ukuyongeza kwisidlo sakho

Ukongeza kwizibonelelo zabo zempilo, iibhanana ezibomvu zimnandi kwaye kulula ukuzitya.

Ziyinto elula kakhulu kwaye ephathekayo. Ngenxa yokunambitheka kwazo, iibhanana ezibomvu zikwabonelela ngendlela esempilweni yokwenza iresiphi ngokwendalo.

Nazi iindlela ezimbalwa zokongeza iibhanana ezibomvu kukutya kwakho:

• Baphose kwi-smoothie.
• Slice kwaye usebenzise njenge-topping ye-oatmeal.
• Umkhenkce kunye nokudibanisa iibhanana ezibomvu kwi-ice cream eyenziwe ekhaya.
• Bhangqa nebhotolo yamandongomane kwindawo yokutya.

Iibhanana ezibomvu zikwongezwa kakhulu kwiiresiphi zeemuffins, iikeyiki kunye nesonka esenziwe ekhaya.

Isishwankathelo Iibhanana ezibomvu zilula kakhulu ukutya okulula. Incasa yabo emnandi ibenza ukuba babe longezo olukhulu kwiindlela zokupheka ezahlukeneyo.

Bomvu vs Iibhanana eziMthubi

Iibhanana ezibomvu ziyafana ngokufanayo noogxa bazo batyheli.

Zombini ziyimithombo elungileyo yefayibha yokutya kwaye zibonelela ngokufanayo okuphezulu kwiikhalori kunye neecarbs.

Okwangoku, ezi ndidi zimbini zineeyantlukwano ezimbalwa. Umzekelo, xa kuthelekiswa neebhanana ezityheli, iibhanana ezibomvu (,):

• zincinci kwaye zixinene
• unencasa emnandi kamnandi
• zinevithamini C engaphezulu
• ziphezulu kwezinye ii-antioxidants
• Unamanqaku asezantsi e-glycemic index (GI)

Nangona iibhanana ezibomvu zimnandi, zinamanqaku asezantsi e-GI kunebhanana ezimthubi. I-GI sisikali esivela kwi-0 ukuya kwi-100 esilinganisa ukuba ukutya ngokukhawuleza kukonyusa njani amanqanaba eswekile yegazi.

Amanqaku asezantsi e-GI abonisa ukufakwa kancinci kwigazi. Iibhanana ezimthubi zinamanqaku aphakathi e-GI angama-51, ngelixa iibhanana ezibomvu zinamanqaku asezantsi kwisikali esimalunga nama-45.

Ukulandela ukutya okuphantsi kwe-GI kunokuxhasa ukulawulwa kweswekile esempilweni kunye nokunciphisa amanqanaba e-cholesterol (,,,).

Isishwankathelo Iibhanana ezibomvu zincinci kwaye zimnandi kuneebhanana ezimthubi. Ziphezulu kwizakhamzimba ezithile-ezifana nee-antioxidants kunye nevithamin C - kodwa zinamanqaku asezantsi e-GI.

Umgca osezantsi

Iibhanana ezibomvu sisiqhamo esahlukileyo esibonelela ngezibonelelo ezininzi zezempilo.

Zizityebi kwii-antioxidants, ivithamin C, kunye nevithamini B6. Banikezela ngeekhalori ezisezantsi kodwa ukongeza ifayibha ephezulu kwizidlo, amashwamshwam kunye nokutya okunesondlo.

Phakathi kwezinye izinto, izakhamzimba kwiibhanana ezibomvu zinokufaka isandla ekuphuculeni impilo kunye nokucola ukutya xa zityiwe njengenxalenye yokutya okusempilweni ngokubanzi.